Welcome.
My name is Erica and I will be your guide.
Welcoming you to get comfy,
Taking a moment to feel your body in the space,
Shape,
Pose that you have chosen.
Welcome to keep eyes open,
Lower gaze or close eyes if you feel comfortable.
Beginning to gently scan your body,
Just observing if there's any areas of tension and just seeing what adjustments you might be able to make to bring more comfort.
Can you find ways to soften,
Ways to ground deeper into your spot.
Gently bringing your attention to your breath,
Feeling each inhalation and exhalation.
Inhale and exhale.
Simply observing the subtle movement,
The ebb and flow,
Expansion and rest,
Gathering and release.
And beginning to observe the length of each inhale and the length of each exhale.
Are they the same or is maybe one a little longer than the other?
Working to either even the pace between or to lengthen each exhale.
Whatever pace that you're at,
Welcome to explore adding a pause between each breath or simply returning to a normal pace that feels right in this moment.
And as thoughts arise,
Trying to grab your attention,
Just allow these thoughts and images,
However you see them or feel them,
Allowing them to dissolve.
Releasing any thoughts,
To do's or worries of the future.
And just stay here in the present moment.
Just be with yourself right now.
Just letting any thoughts float away.
Imagine that the seeds of these thoughts are like dust in your mind.
And imagine that with each inhale we can gather some of this dust.
Dust that has been there for days,
Possibly months,
Maybe even years.
Just taking up unnecessary space.
Cluttering your mind.
Circling your mind.
And like a magic vacuum,
We can exhale this dust.
Allowing it to dissipate out from our head.
Inhaling to gather and exhaling to release.
And as the dust starts to fade away,
Slowly starting to bring your awareness back to the room.
Back to where you're seated.
Welcome to introduce any gentle movement here.
Movement through fingertips.
Movement through toes.
Welcoming those movements to evolve through legs and arms.
And only when you are ready,
If eyes are closed,
Reopening them and coming back to your space.
My name is Erica.
Thank you for allowing me to be your guide.
